Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Hang Power Clean (5×2 )

*build in weight each set

If power cleans are problematic, consider modifying to either:

Single Leg Glute bridges 5×8 each side paired with 5×6 Broad jumps

Dumbbell Clean 5×5 each side

Metcon

It’s Gonna Be Alright (Time)

For time:

“21-15-9”

21 Deadlifts at Body Weight (RX+ x1.25)

21 Hand release Push-ups (RX+ HSPU)

400m Run

15 Deadlifts at Body Weight (RX+ x1.25)

15 Hand release Push-ups (RX+ HSPU)

400m Run

9 Deadlifts at Body Weight (RX+ x1.25)

9 Hand release Push-ups (RX+ HSPU)

400m Run
Alternative workout option : For time:

21-15-9

Goblet squats

Ring rows

400m Row after each round